Muscle Action of the Vertical Pelvis

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In this workshop aimed at teachers, Sonjé Mayo shares a deeper understanding of what she refers to as the Vertical Pelvis. As a young dance student in the 60s she met Joseph Pilates and he insisted that she focus her training on stabilizing her pelvis. Her lessons with him changed her dance ability completely and she was forever converted to Joe’s way of seeing movement and anatomy. Watch and learn from her how to easily assess different types of spines to achieve optimal pelvic alignment. She then demonstrates specific exercises on different spines to show how to cue and what to watch out for. For lessons, workshop requests and Schroth work, visit Sonjé Mayo at http://Sonjé Filmed at Pilatesology Studio.

What Others Are Saying


  1. Galassia
    Galassia 1 month ago

    Thank you Sonje, another gem of yours! I am so happy I found you at last, my precious source of knowledge! I have another question for you: what about if you feel a difference in right and left side in the back when pressing it down into the mat, to reach the vertical/horizontal pelvis while doing the pre-pilates exercises? There is no sign of scoliosis, could it be only a more dominant side? The musculature on the back looks a little different, more plump on one side than the other, which gives the feeling of being more adherent to the mat. Would you place a prop there as well, to compensate ‘the air’ on one side and give the feedback to press on to? Another detail: the corresponding knee is often bent while standing, no other big problems. My dilemma is: if the body looks well balanced, is this something to give attention to, if the person has no big complaints right now? I noticed in the past that a flat muscle is often a stressed muscle, especially on the back … Big thank you in advance

    • Sonjé Mayo Author
      Sonjé Mayo 1 month ago

      Hi again,
      An area that is raised usually indicates a scoliosis. One can never be sure unless you have an X-ray. There may be a small curve which is not evident to the untrained eye. As Schroth practitioners, we know what other signs to look for before we request an X-ray. Only prop the prominence if you are very certain that is a spinal curvature.
      Normally a dominant side does not present as ‘more plump’ when lying on your back with the knees bent. If you feel a difference in the right and left side, try lying on a very squishy mat to see if the sides can equalize. It could be an area that needs to ‘let go’. If there is any structural imbalance, one would see it very quickly with the roll-up.
      A bent knee while standing can be a compensatory mechanism to cope with some back spasm.
      If there is no pain or complaint, focus on centering and equalizing strength and flexibility on both sides throughout the normal Pilates workout.

      • Galassia
        Galassia 4 weeks ago

        Thank you so much Sonjé, after checking again with your comments it looks like one side is more ‘compressed’, in the back less plump, in the front last ribs less prominent … this is no scoliosis to my humble eye, what do you think? I’m perplex

        • Sonjé Mayo Author
          Sonjé Mayo 4 weeks ago

          Sounds like a scoliosis….upper and lower curves. If there is no pain and/or evident signs of curves, just leave it and work as balanced as possible.
          Do not use props but work on a very squishy mat which will help.

          • Galassia
            Galassia 4 weeks ago

            mille grazie!

  2. AmyShefik 4 months ago

    Just working my way through all of Sonje’s videos. LOVE your teaching, and am trying to absorb as much knowledge as possible 🙂 I would love to come to a workshop in person one day.

    • Sonjé Mayo Author
      Sonjé Mayo 4 months ago

      Thank you Amy! I hope our paths will cross sometime, somewhere……

  3. christinaabraham 5 months ago

    Thank you Sonje for sharing your knowledge in such an inspiring way! I finally understand what’s wrong with my pelvis and can work on it!

    • Sonjé Mayo Author
      Sonjé Mayo 5 months ago

      It is very gratifying for me to hear that. You will enjoy the journey towards perfection now that you have the knowledge!

  4. Paigedent 1 year ago

    Thank you Sonje, I always love your work and watching you impart your wisdom! Can you tell me the name of the small wedge pillow you were using? Would you find those on a physio accessories store? It looks smaller than the gratz half moon pillow. Thanks!

  5. LBcutie 1 year ago

    What great information! Sonje put into words and visuals what I was only just understanding about my lordosis and how best to work properly in order to improve. Thank you so much, you are a wealth of knowledge.

    • Sonjé Mayo Author
      Sonje Mayo 1 year ago

      Thank you so much for sharing your own “breakthrough” !
      It will encourage others to watch and learn about themselves.

  6. Sonjé Mayo Author
    Sonje Mayo 1 year ago

    Thank you for being such a loyal follower! Hopefully I will see you at one of my workshops soon.

  7. Madhavi Abuja 1 year ago

    Another wonderful session . Thank you Sonje

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